Comparing Nutrients in 7 ounces Frozen Boysenberries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Boysenberries	Oranges with Peel	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.7% 10.5g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.3% 125μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.84% 6.15mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Boysenberries versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Boysenberries vs Oranges with Peel :

• 7 ounces of Frozen Boysenberries have 1.5 times more Vitamin B3 and 2.1 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 22.9 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Oranges with Peel :

• 7 ounces of Frozen Boysenberries have 1.4 times more Copper, 1.2 times more Phosphorus and 2 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.6 times more Calcium and 1.4 times more Potassium than Frozen Boysenberries.
• Both Frozen Boysenberries and Oranges with Peel contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Frozen Boysenberries as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 3.1 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Energy and 1.3 times more Carbohydrate than Frozen Boysenberries.
• Both Frozen Boysenberries and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Frozen Boysenberries as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Oranges with Peel

What are the health benefits of Frozen Boysenberries compared to Oranges with Peel ?

Both frozen boysenberries and oranges with peel are excellent sources of vitamins, minerals, and antioxidants. Boysenberries are rich in vitamin C, fiber, and anthocyanins, which can help support immune function and reduce inflammation. Oranges with peel provide vitamin C, fiber, and flavonoids, which also support immune health and may help lower cholesterol levels. Overall, both options offer valuable nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Boysenberries or Oranges with Peel ?

Both frozen boysenberries and oranges with peel can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control to effectively lose weight. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is key for successful weight loss.

Should I eat more Frozen Boysenberries or more Oranges with Peel to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Both frozen boysenberries and oranges with peel can be beneficial for muscle building due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, oranges with peel also provide additional fiber, which can help with digestion and nutrient absorption. Overall, incorporating a variety of fruits and vegetables into your diet, including both frozen boysenberries and oranges with peel, can support your muscle-building goals.

What is the environmental impact of producing Frozen Boysenberries compared to Oranges with Peel ?

Producing frozen boysenberries generally has a lower environmental impact compared to oranges with peel. Berries typically require less water, land, and energy to grow and harvest than citrus fruits like oranges. Additionally, berries tend to have a shorter growing season and can be more easily frozen for preservation, reducing food waste. However, it's important to consider factors like transportation and packaging when assessing overall environmental impact.